Comparing Nutrients in 300 calories Carrots VS Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES

Weight per 300 calories

• Carrots: 732g
• Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES: 76.7g

Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have 9.5 times more energy per unit of mass than Raw Carrots, which is high in comparison to other foods. Carrots having low energy density.

Which food has more nutrients per 300 calories - Carrots or Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	5%	7%	88%

Macro Nutrients

	Carrots	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	2.53% 2.46g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	4.27% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	50.7% 66g	130g per day for Men 19-50 years
Sugars	48% 34.7g	48% 34.8g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	5.55% 4.02g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 4.3g	NA	g per day for Men 19-50 years
Sucrose	% 26.3g	NA	g per day for Men 19-50 years
Fiber	54% 20.5g	4.44% 1.7g	38g per day for Men 19-50 years
Protein	12% 6.8g	6.43% 3.6g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Vitamin A	679% 6110μg	38% 344μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.2% 0.48mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54% 16.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.8% 139μg	120% 480μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	150% 3.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	48% 43mg	16% 14.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	16% 96IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	32% 4.83mg	0.051% 0.008mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.5% 97μg	0.064% 0.077μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Calcium	24% 241mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	5.46% 0.049mg	0.9mg per day for Men 19-50 years
Fluoride	0.59% 23.4μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	27.4% 2.2mg	270% 21.6mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	36.6% 256mg	8.55% 60mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	2.35% 79.8mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	14% 7.6μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	23% 348mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	81.7% 9mg	11mg per day for Men 19-50 years
Water	17.5% 646g	0.052% 1.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Carrots vs Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES:

• Raw Carrots have 17.8 times more Vitamin A, 3 times more Vitamin C, 629.4 times more Vitamin E and 1258.8 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• While Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contain 1.8 times more Vitamin B1, 2.4 times more Vitamin B2, 1.7 times more Vitamin B3, 3.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Carrots.
• Both Raw Carrots and Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have similar amounts of Vitamin B6 per 300 kcal.

Comparing minerals per 300 calories for Carrots vs Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES:

• Raw Carrots have 6.7 times more Copper, 4.8 times more Magnesium, 4.3 times more Phosphorus, 29.3 times more Potassium, 1.5 times more Sodium and 336.8 times more Water than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• While Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contain 9.8 times more Iron, 10.4 times more Selenium and 5.1 times more Zinc than Raw Carrots.
• Both Raw Carrots and Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Carrots have 12.1 times more Fiber and 1.9 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• Both Raw Carrots and Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have similar amounts of Energy, Omega 6, Carbohydrate and Sugars per 300 kcal.
• Both Raw Carrots as well as Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.